1% Better Every Day Challenge

Scroll down for the daily journal prompt. โฌ‡๏ธ

Welcome to the 1% Better Every Day Challenge! Get comfy and watch this 10-minute video to understand what we are going to do and how we will do it. During the challenge, the daily prompts and more information will appear on this page. I will send you the link every morning so you can check the daily journaling prompts. Every 3 days we will concentrate on one of the 5 wellbeing areas and you can see the daily breakdown below.

Days 1-3: Physical Wellbeing

Physical wellbeing is the pillar of wellbeing that is concerned with our physical health. However, it is not only about having a healthy body. It is also about our energy levels, endurance, sleep quality and being able to live a life free of addiction and medication (as much as possible). Physical wellbeing is the one we usually know most about. We have more than enough information right now about how to keep ourselves healthy and in good shape. Whether we apply this knowledge or not is a different question.

In the next three days, I invite you to explore and reflect on the three main areas of physical wellbeing: nutrition & hydration, movement, and sleep. Generally, whenever you feel a bit off, I recommend you to take a look at these three first. After all, humans are complicated plants with emotions so making sure we have the nutrients and environment to keep on thriving is a good start. The upcoming daily journaling prompts will allow you to explore your physical state and potential small changes that can improve it. I invite you to concentrate your tiny action on feeling 1% better in regards to your physical wellbeing. Below is a list of tiny actions you could take and I also encourage you to look for your own. Donโ€™t forget to take a photo and send it to the group chat in Voxer! 


  • Drink 2l of water
  • Swap soft drinks for water with lemon
  • Keep healthy snacks at armโ€™s length 
  • Have a healthy and tasty meal
  • Eat more fruit
  • Take the stairs
  • Do a short workout
  • Go for a walk during lunch break
  • Do a short stretch session
  • Dance
  • Turn off screens 10 minutes before going to sleep
  • Diffuse some essential oils before sleep

JOURNALING PROMPT DAY 1: How do I feel in my body right now? How would I like to feel every day?

JOURNALING PROMPT DAY 2: What are small changes that I can make today that will have a positive impact on my nutrition and hydration habits?

JOURNALING PROMPT DAY 3: What would benefit my wellbeing more right now – prioritising movement or sleep? How can I improve that area just 1% this week?

Days 4-6: Mental Wellbeing

Although they sound similar, mental wellbeing is not exactly the same as mental health. Even if the latter is lowered by a mental illness or condition, we could still experience mental wellbeing. Signs of wellbeing in this area are feeling good and confident about ourselves, being able to cope with and bounce back from stressful situations, recognising our value and potential, being able to stay present in the moment and practice gratitude for our life experiences.

In the next three days, you will have the opportunity to reflect on your inner voice, practice gratitude and explore ways to feel a tiny bit more grounded and mindful. The tiny actions below will get you started on this journey from today. Pick one to try each day or come up with your own tiny ways to feel 1% better.


  • List 5 things you are grateful for
  • Visualise your day unfolding positively while brushing your teeth in the morning
  • Do a simple 5min meditation
  • Do a simple 5min breathing exercise
  • Make a cup of tea or coffee and savour the moment while drinking it
  • Learn something new
  • Engage in an activity that makes you feel good (hobbies)

JOURNALING PROMPT DAY 4: How does my internal narrative sound like? How do I speak to myself? How would my internal narrative sound if it was 10% kinder, more loving and supportive?

JOURNALING PROMPT DAY 5: List 10 things you love about yourself (body, mind, qualities, skills) and 10 things you are grateful for. Use this structure for each sentence: I love _____ about myself because _____ . / I am grateful for ____ because ____ . Once done, read both lists out loud.

JOURNALING PROMPT DAY 6: What is one activity that makes me feel present, grounded and in flow while I do/practice it? How can I find more time for it in the upcoming week? Optional step: schedule the activity in your calendar for this week.

Days 7-9: Emotional Wellbeing

The focus of emotional wellbeing is predominantly on whether we are able to recognise, understand and manage our emotions in a healthy way. A big part of emotional wellbeing is how well we are able to communicate our emotions and deal with those of the people around us. In this area we also take into consideration the emotional relationship we have with ourselves and we talk about things such as confidence, self-esteem, self-acceptance and self-compassion.

In the next three days you will take a deeper look into your emotional wellbeing management and the tendencies you have when it comes to expressing your emotions. You will also explore ways of releasing emotions and treating yourself with more self-compassion. 


  • Take 5min to check-in with yourself: how do you really feel today
  • Observe your emotions come and go without judgment
  • Practise positive self-talk
  • Expand your emotional vocabulary
  • Ask for help, say you donโ€™t know or tell someone you love them 
  • Engage in an activity that helps you release built-up emotions
  • Give yourself a hug (physically or mentally) and validate the way you feel
  • Celebrate your successes (small and big)
  • Treat yourself and your emotions like you would a friendโ€™s

JOURNALING PROMPT DAY 7: Do I tend to over-express or to suppress my emotions? How can I bring more balance in the way I process my emotions?

JOURNALING PROMPT DAY 8: What are healthy ways in which I can release built-up emotions? How can I practice more of these emotional relievers? Optional step: schedule an activity in your calendar for this week.

JOURNALING PROMPT DAY 9: Which parts of you can benefit from a bit more self-acceptance and self-compassion? Imagine being your own best friend – how would it feel to fully accept yourself for who you truly are?

Days 10-12: Spiritual Wellbeing

Although engaging in religious or spiritual practices falls into the category, spiritual wellbeing is foremost about finding meaning and purpose in your life through a feeling of connectedness to oneself, a higher power, or nature. (I love that nature has its own category!) This pillar of wellbeing is also about understanding your values (personal and professional), and your lifeโ€™s mission. When combined your values and mission can become your north star in navigating challenges and difficult choices, so you know you are always acting with integrity towards whatโ€™s important to you. Investing time in your spiritual wellbeing can pay off by it become a source of powerful strength and motivation.

In the next three days, you will take a deeper look into your purpose, values and your connection to your higher self through journaling. And donโ€™t forget to look for tiny opportunities every day to enhance your spiritual wellbeing.


  • Spend time in nature
  • Tend to your plants at home
  • Practice grounding (eathing)
  • Reflect on your purpose
  • Reflect on your values
  • Connect to your higher sense through meditation, journaling or visualisation
  • Rest deeply
  • Practice your religion, if you are religious

JOURNALING PROMPT DAY 10: What is my purpose in life? What am I here to create and/or achieve? How can I share my purpose with others?

JOURNALING PROMPT DAY 11: What are my personal and professional values? How can I live in consideration of my values every day? Optional: check this blog post I have regarding why it’s important to find your values. It also has a how-to part at the end.

JOURNALING PROMPT DAY 12: Who is my higher self? How does she/he/they act? What do they do? How do they show up in the world every day? How can I come 1% closer to my higher self today?

Days 13-15: Social Wellbeing

Social wellbeing is connected to the feeling of belonging to a group of people โ€“ be it at work, school, or your neighbourhood, as well as to the contribution we make to society. Being able to form healthy relationships with others, to be a part of a community and to contribute positively to these groups is important for your social wellbeing. in the scope of social wellbeing we also talk about practicing generosity and giving back. We can donate to causes we care about, volunteer our time, or simply look for simple ways to be kinder and more generous more often.

In the next three days you will take a look at your social networks, harmony between your personal and professional lives (yes, the mythical work-life balance), and ways to practice generosity and kindness. And here is a list of tiny actions that can enhance your social wellbeing:


  • Let a family member or a friend know that you appreciate them
  • Give compliments
  • Do a random act of kindness
  • Volunteer, even if for something small
  • Support a cause you care about
  • Get to know someone new
  • Share a soulful conversation with someone
  • Set boundaries that respect your time and energy

JOURNALING PROMPT DAY 13: How does my support network look like? Who are the people I can turn to for support in my personal life? What about in my professional life? What small actions can I take to strengthen these relationships?

JOURNALING PROMPT DAY 14: How can I achieve more harmony between my personal and professional lives? When we talk about work-life balance, the word “balance” often implies that we try to have an equal amount of time for work and for our personal lives. However, this is not always possible. This is why I prompt you to ask yourself how you can achieve more harmony instead. Harmony does not mean we have the same amount of both, it means that the proportions we have feel good to us.

JOURNALING PROMPT DAY 15: How can I practice more kindness and generosity every day? 

Congratulations! ???? You made it to the last day of the 1% Better Every Day challenge! You showed up for yourself for 15 days straight, you learnt and journaled and thought about the different areas of wellbeing and you looked for tiny actions every day! What you did here in the last 2 weeks is truly awesome! I encourage you to keep going with this simple practice of looking for easy ways to improve how you feel every day until it becomes a natural part of who you are. Thank you for choosing me to help you with this tiny, but significant, shift! โค๏ธ

If you have enjoyed the 1% Better Every Day challenge and if it helped you with your wellbeing, you can buy me a coffee through this very cool website and of course follow me there. Thank you again and see you soon!